Day 23/30!
Happy Friday Everyone!
I wanted to touch a bit on one of my favorite topics when it comes to changing the way you eat... volume eating!
When people think about healthy eating or eating to lose weight, they often think about eating less and smaller portions. In some ways this is true, we want to reduce our portions of things that aren’t benefiting us nutritionally, but that doesn’t mean we can’t enjoy large, satisfying meals.
Volume eating can be a game-changer when it comes to weight loss and nutrition. The idea behind volume eating is that you eat a large volume of food, but with fewer calories. This is usually achieved by focusing on foods that are high in water content, fiber, and protein, which are both filling and nutrient-dense. Foods like fruits, vegetables, lean proteins, and whole grains take up a lot of space in your stomach, making you feel full faster. For example, a large bowl filled with cauliflower rice, roasted vegetables, ground turkey, beans & corn is going to keep you full and satisfied & come in at less calories than a kid’s size take-out cheese quesadilla.
This idea of volume eating is also helpful for those who tend to enjoy larger meals. If you’re someone who wants to see a big plate in-front of you - using the volume eating method would be very helpful to satisfy your stomach but also your mind!
So how can you add “volume”?
Vegetables are usually the easiest way to add volume;
leafy greens - spinach, kale, arugula, lettuce
Cucumbers
Zucchini
Mushrooms
Tomatoes
Berries
Cabbage
Legumes - beans, chickpea, lentils
High fiber grains - brown rice, quinoa, oats
Egg whites
Spaghetti squash
Low-fat dairy - low fat cottage cheese, greek yogurt
An example of a “volume” meal could be a chicken vegetable stir-fry with 1/2 rice, 1/2 cauliflower rice. Add in any vegetables you enjoy with lean protein and serve on top of more vegetables/rice or even try quinoa!
If you have experience with volume eating and want to share please leave a comment or suggestion below!